This Leg and Core Workout is a simple, at-home circuit designed to build strength in your lower body and core, whether you’re just starting out or getting back into a routine. With only 4 exercises it's an easy workout to fit into any schedule on those chaotic days.
"Been incorporating this workout into my routine for a couple of weeks now, and I'm loving the results! My legs feel stronger, and my core is more stable. Plus, it's so convenient to do at home with just a few simple tools. Thanks for sharing this awesome routine!" - Laura
A Quick Look At The Workout
- 💭Equipment: Sliders or socks
- ⏲️Duration: 10 minutes
- 📖 Warm up: You can grab a total body workout or use one of your own
- 📋Intensity: Beginner-friendly
- 📖 Frequency: Do this workout 2 times per week
- ⭐ Muscles used: Quadriceps, hamstrings, abdominals and a bit of shoulders.
SUMMARIZE & SAVE THIS CONTENT ON
Alternate this legs and core circuit with a quick 15 minute upper body workout during the week and you've got a pretty great workout routine!
Though this lower body workout doesn't use external load, it does use resistance- in the form of tension from a pair of core sliders and your body!
Using your body to increase strength (and unilateral exercises to correct muscle imbalance) is one of my favorite ways for busy moms to get fit.
This is why I use so many exercises like the ones below in the 6 weeks to STRONG workout program.
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Why The Workout WORKS
This home workout is perfect for chaotic days to help you work up a sweat and get stronger.
- Combines lower body + core for more muscle recruitment per exercise
- Keeps your core engaged the entire time (not just “ab work” at the end)
- Uses compound movements for better strength and calorie burn
- Improves stability and control, which carries over to everyday movement
- Short, focused format makes it easier to stay consistent
Legs & Core Circuit Workout
This at home leg and core workout and the exercises are focused on strength as well as control. And, like any home workout the most important thing you can do is to focus on form above anything else. That is how you increase strength at home.
Workout Hack: don't have core sliders? Use this at-home workout hack instead. And if you're struggling with the plank tucks, try one of these core strengthening exercises in its place.
| Squat With Slide | 10 per leg |
| Plank Tuck To Abductions | 12 repetitions |
| Hamstring Curl | 10 repetitions |
| Plank Twists | 10 second holds on each position for 90 seconds. |
| Rest | 30 seconds x 3-4 rounds |
To perform it: Perform each exercise back to back for the prescribed number of repetitions. Rest for thirty seconds then repeat for a total of three to four rounds.
Workout PDF
Below is a printable PDF of the leg and core workout if you need it. Write down any notes you had while going through it and try to make it more challenging each time.
Learn more about ways to make increasse intensity at home.
Exercise Tips
Go through the list below to learn how to perform the leg and core exercises for the workout. Slow down, make every repetition count.
Squat With Slide
A great exercise to target the lower body and your muscle endurance!
- Place the slider under your left leg.
- Slowly lower into the bottom of your squat position and hold.
- Shift the weight into your right leg.
- While you’re squatting, slide the left foot out and in without breaking your squat.
- Perform ten repetitions before standing up to the starting position and repeating on the other side.
Plank Tuck To Abductions
Combo exercises are a great way to hit more than one muscle group (and combo exercises awesome benefits).
- Come into a plank position on your hands, place the sliders under your feet.
- Moving against the pressure in the sliders, raise your hips slightly and bring your knees to your chest.
- Push the legs back out into a plank position and then abduct (spread them) out to the sides using your glutes.
- Bring them back into the starting position. That’s one repetition.
Hamstring Curl
- Lying flat on your back place the sliders beneath your heels.
- Keep your knees bent slightly.
- Place your hands out to the sides and use your glutes to lift your bum off the floor without excessively arching the low back.
- Slide against the floor as you bring the heels into your bum.
- Push your heels back out to the starting psoition without letting your bum touch the ground. Perform 10 repetitions.
Plank Twists
- Come into a plank position on your forearms.
- Hold the position for 10 seconds.
- Rotate to the right into a side plank. Hold for 10 seconds.
- Come back into the basic plank position and hold for 10 seconds.
- Rotate into a side plank on the other side for 10 seconds.
- Continue these rotations for 1.5 minutes.
Other Workouts & Fitness Tips For Your Goals
If you're sick of piecing together workout plans and ready to get stronger, check out my 6 weeks to STRONG program that walks you through the exact process you need to start getting stronger at home.
Working out and staying fit doesn’t need to be time-consuming- but it does need to be consistent!
Use this at-home workout routine to get in a quick session and stay on top of your goals.
Leg and Core Workout FAQs
Less time spent working out, elevated heart rate so great calorie burn, no equipment versions can be done anywhere, and with so many options it's rarely boring!
You can perform this workout 2-3 times per week. Make sure you have a day or two between your workout days to give your muscles some rest. Alternating it with an upper body workout would make for a weekly routine that hits the entire body.
Laura says
Been incorporating this workout into my routine for a couple of weeks now, and I'm loving the results! My legs feel stronger, and my core is more stable. Plus, it's so convenient to do at home with just a few simple tools. Thanks for sharing this awesome routine!
fitasamamabear says
Yay!! This makes my soul happy.
Megan Stevens says
Thanks, this is really helpful!! Love the video!
fitasamamabear says
Thank you! It's super speedy which is nice!
linda spiker says
Now I need to get sliders!